Am I at risk of developing dementia?

Research is helping us find out more about risk factors for Alzheimer's disease and other kinds of dementia. While age and medical history are risk factors, others such as diet, exercise and lifestyle are thought to have influence too.

If someone in your family has dementia, you may be concerned that you are at higher risk of developing it yourself. For somebody with dementia, their illness is most likely due to a combination of many genes working together with lifestyle factors. So although the risk of disease is slightly increased if you have a relative with dementia, there are many different factors at work.

Find out more by downloading our factsheet on genetics and dementia

No one can guarantee that you will not develop dementia. But some of the following may help to keep your brain healthy and your memory sharp as you age.

There are a number of things that you can do to reduce your risk of developing dementia:

Get active

Being active for 30 minutes five times a week can make a real difference. You don't have to join a gym or take strenuous exercise - taking a walk, dancing, gardening and doing the housework can also keep you fit.

Don't smoke

Smoking is bad for the heart, lungs, and vascular system - including the blood vessels to the brain. Recent research has shown that smoking is a significant risk factor for vascular dementia and Alzheimer's disease, with smokers twice as likely to develop the disease as non smokers.

Healthy eating and drinking

Current research shows that a Mediterranean diet is best for a healthy brain. This includes lots of fruit and vegetables, whole grains, fish and unsaturated fat such as olive oil. Dairy products and meat should be limited as they are high in saturated fat, which could cause narrowing of the arteries.

Salt can increase blood pressure and increases the risk of developing dementia. Cutting down on salt can be difficult - 75% of the salt we eat is already in the food we buy. Try not to add salt at the table and look for low salt versions of pre-prepared foods like soup or sauces. A moderate amount of alcohol can be protective against Alzheimer's disease. However, too much alcohol can cause alcohol related dementia (Korsakoff's syndrome). Read our Staying Healthy factsheet

Watch your weight, blood pressure and cholesterol

Increased weight can lead to increased risk of Alzheimer's disease, diabetes, heart disease and other health problems. Adopting a healthy diet, not eating too much salt, taking exercise, maintaining a healthy weight and not smoking can help to keep your blood pressure and cholesterol within normal limits. Talk to your GP about how to manage your blood pressure and cholesterol as there are treatments which can help.

Be socially active

Research has shown that an active and socially integrated lifestyle, combining  physical, social and mental activity in late life protects against dementia and Alzheimer's disease.

Find out more about reducing your risk of dementia by downloading our Be head strong booklet.